Primary Training Session
Get Moving || Warm-Up
Three rounds at ascending effort of:
8-10 Bamboo Bar Presses
100 Foot Suitcase Carry (each arm)
50 Foot Bear Crawl
50 Foot Bodyweight Walking Lunge
5 Box Jump Step Downs (any height)
10/7 Calorie Machine of Choice
A.
Four sets of:
5 Push Press @ 60+%
Rest 90 seconds between sets
*Build based on quality over the 4 sets.
B.
Every 3 minutes, for 12 minutes (4 sets) of:
4 Toes to Rings
4 Muscle Ups
3 Toes to Rings
3 Muscle Ups
2 Toes to Rings
2 Muscle Ups
To modify, lower the starting point. If you can not do 2 reps, the spend the 12 minutes practicing your muscle ups
C.
Five rounds for time of:
15/12 Calorie Assault or Echo Bike
200 Meter Run
30 Box Jump Overs (24/20″)
15/12 Calorie Ski or Row
200 Meter Run
30 Wall Ball Shots (20/14lbs)
TIME CAP = 30 MINUTES
D.
Three sets of:
10-12 Alternating Incline Dumbbell Bench (each arm)
Rest as needed
Followed by…
Two sets of:
Max Unbroken Push-Ups (hands on dumbbells with palms facing)
Rest 45 seconds between sets
Athlete Notes:
We want longer sustained effort metcons a couple times per week to build your aerobic abilities, so we’re looking for consistency today. It’s 5 total rounds so don’t come out of the gates too hot and blow up by round 2 or 3. Your goal should be to aim for 6 minutes or less per round. That comes do about 45-60 seconds for each of the machines, 45-60 seconds for each of the runs, and 60 seconds for the box jump overs and wall ball shots, each. Add all those times up and you’re at 5 to 5 and a half minutes. Add in transitions and fatigue and the average should be 6 minutes or less per round. If you’re unable to hold that, then consider dropping the volume slightly.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Mixed Modal Team/Partner
Winners and Losers
Every 4 minutes, for 20 minutes (5 sets of):
12/9 Calorie Assault Bike
12 Line Facing Burpees
12/9 Calorie Assault Bike
24 Drag Rope Double Unders or 36 Regular Double-Unders
Bike Erg Option
On a 32 or 40 minute clock (4 or 5 total sets)…
Bike Erg at a Zone 2 Pace
*Every 8 minutes, including 0:00, perform a 10 second MAX EFFORT sprint, followed immediately by 4-6 Strict Parallette Handstand Push-Ups and 1-2 Pegboards OR Seated Legless Rope Climbs.
Masters Version
On a 32 or 40 minute clock (4 or 5 total sets)…
Bike Erg at a Zone 2 Pace
*Every 8 minutes, including 0:00, perform a 10 second MAX EFFORT sprint, followed immediately by 4 Strict Handstand Push-Ups (55+: 2-4″ riser) and 5-7 Strict Pull-Ups
Additional Work
Accumulate 400 Meters in a Farmer Carry
*Goal is as heavy as you can go while only stopping once.